Day 01
Workout Info
THE OVERVIEW
THE OVERVIEW
Day 02
Monday
BARNYARD BACK
BARNYARD BACK
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
2 count down, 2 count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 REDS Week 2: 3 REDS Week 3: 4 REDS Week 4: 4 REDS (re-test against week 3 lifts you made)
CONJUGATE DEADLIFT MAX
Week 1: Deficit Deadlift - straight weight standing on 1 thick mat
Week 2: Deadlift off 3 mats plus red band
Week 3: Deadlift off 2 mats plus red bands
Week 4: Deadlift off 1 thin mat no bands
BACK PYRAMID THICKNESS SUPERSET
Weighted Pull-ups: 10,8,6,4 reps Bent Over Barbell Rows: 10,8,6,4 reps
LOW TO NO REST SUPERSETS
3-5 SETS – NO REST
Ultra Wide Grip Pulldowns: 15-20 reps Under-grip Cable Rows: 15-20 reps *Then rest 2 minutes
3-5 SETS – NO REST
Chest Supported Dumbbell Rows: 15 reps Dumbbell Arrows: 15 reps *Then rest 2 minutes
3-5 SETS – NO REST
Cable Pullovers: 20 reps Cable Shrugs: 20 reps *Then rest 2 minutes
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
2 count down, 2 count pause 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: Deficit Deadlift - straight weight standing on 1 thick mat
Week 2: Deadlift off 3 mats
Week 3: Deadlift off 2 mats
Week 4: Deadlift off 1 thin mat
BACK PYRAMID THICKNESS SUPERSET
Pull-ups: 10,8,6,4 reps Bent Over Barbell Rows: 10,8,6,4 reps
LOW TO NO REST SUPERSETS
3-4 SETS – NO REST
Ultra Wide Grip Pulldowns: 15 reps Under-grip Cable Rows: 15 reps *Then rest 2 minutes
3-4 SETS – NO REST
Chest Supported Dumbbell Rows: 10-15 reps Dumbbell Arrows: 10-15 reps *Then rest 2 minutes
3-4 SETS – NO REST
Cable Pullovers: 15 reps Cable Shrugs: 15 reps *Then rest 2 minutes
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
BACK PYRAMID THICKNESS SUPERSET
Pull-ups: 10,8,6,4 reps Bent Over Barbell Rows: 10,8,6,4 reps
LOW TO NO REST SUPERSETS
3 SETS – NO REST
Ultra Wide Grip Pulldowns: 10-15 reps Under-grip Cable Rows: 10-15 reps *Then rest 2 minutes
3 SETS – NO REST
Chest Supported Dumbbell Rows: 10 reps Dumbbell Arrows: 10 reps *Then rest 2 minutes
3 SETS – NO REST
Cable Pullovers: 10-15 reps Cable Shrugs: 10-15 reps *Then rest 2 minutes
BRICK CITY ABZ: 2 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400 meters
Day 03
Tuesday
CHEST POPPA TUESDAY
CHEST POPPA TUESDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
2-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 4 Reds re-test against week 3 lifts you made
UPPER BACK WARMUP: 3 SETS
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps Hammer Curls: 20 reps
FLAT BENCH GVT
(work weight all 10 sets) If you don’t have bands use straight weight
Week 1: 8 sets of 6 reps Week 2: 8 sets of 4 reps Week 3: 8 sets of 2 reps Week 4: 8 sets of 8 reps or 1 Rep
Superset with Barbell Shrugs or Dumbbell Pullovers: 10-20 reps
LOW TO NO REST SUPERSETS
3-5 SETS – NO REST
Heavy Lateral Raises: 8 reps Cable Laterals: 20 reps *Then rest 2 minutes
3-5 SETS – NO REST
Heavy Dumbbell Rollbacks: 8 reps Band Pushdowns: 20 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 20-30 reps Push-ups: 10-30 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
2-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2-3 SETS
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps Hammer Curls: 15-20 reps
FLAT BENCH GVT
(work weight all 10 sets)
Week 1: 8 sets of 6 reps Week 2: 8 sets of 4 reps Week 3: 8 sets of 2 reps Week 4: 8 sets of 8 reps or 1 Rep
Superset with Barbell Shrugs or Dumbbell Pullovers: 10-15 reps
LOW TO NO REST SUPERSETS
3-4 SETS – NO REST
Heavy Lateral Raises 5-8 reps Cable Laterals: 15-20 reps *Then rest 2 minutes
3-4 SETS – NO REST
Heavy Dumbbell Rollbacks: 5-8 reps Band Pushdowns: 15-20 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 20-25 reps Push-ups: 10-25 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
FRONT SQUAT
2-count eccentric, 3-count pause 3, 3, 3, 1, 1, 1 reps
UPPER BACK WARMUP: 2 SETS
Double Arm Rotator Cuff: 15-20 reps Push-ups: 10-15 reps Hammer Curls: 10-15 reps
FLAT BENCH GVT
(work weight all 10 sets)
Week 1: 8 sets of 6 reps Week 2: 8 sets of 4 reps Week 3: 8 sets of 2 reps Week 4: 8 sets of 8 reps or 1 Rep
Superset with Barbell Shrugs or Dumbbell Pullovers: 10 reps
LOW TO NO REST SUPERSETS
3 SETS – NO REST
Heavy Lateral Raises: 5 reps Cable Laterals: 10-15 reps *Then rest 2 minutes
3 SETS – NO REST
Heavy Dumbbell Rollbacks: 5 reps Band Pushdowns: 15 reps *Then rest 2 minutes
7 MORE SETS TO EQUAL 10 FOR YOKED CITY
Double Arm Rotator Cuff: 20 reps Push-ups: 10-20 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 04
Wednesday
STEEL HAMSTRING WEDNESDAY
STEEL HAMSTRING WEDNESDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
BACK SQUAT MAX EFFORT WORK
1 rep max
BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 4 Reds re-test against week 3 lifts you made
Week 1: Straight Bar, 1-3-count pause Week 2: Straight Bar, 1-3-count pause Week 3: Straight Bar, 1-3- count pause Week 4: Regular Bar, 1-3-count pause
3-5 SETS
High Rep Good Mornings: 25 reps (Safety bar if you have one)
Dumbbell Stiff Legs: 12-15 reps *Then rest 2 minutes
HIGH REP SINGLE-LEG HAMSTRINGS
With bands or ankle weights 200 reps per leg
3-5 SETS – NO REST
Low Back Extensions: 20 reps – 90 degrees Low Back Extensions: 20 reps – 45 degrees *Then rest 2 minutes
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
BACK SQUAT MAX EFFORT WORK
1 rep max
Week 1: Straight Bar, 1-3-count pause Week 2: Straight Bar, 1-3-count pause Week 3: Straight Bar, 1-3- count pause Week 4: Regular Bar, 1-3-count pause
3-4 SETS
High Rep Good Mornings: 20 reps (Safety bar if you have one)
Dumbbell Stiff Legs: 10-12 reps *Then rest 2 minutes
HIGH REP SINGLE-LEG HAMSTRINGS
With bands or ankle weights 150 reps per leg
3-4 SETS – NO REST
Low Back Extensions: 15-20 reps – 90 degrees Low Back Extensions: 15-20 reps – 45 degrees *Then rest 2 minutes
ABS: 3-4 SETS
Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
3-4 SETS
High Rep Good Mornings: 15 reps (Safety bar if you have one)
Dumbbell Stiff Legs: 10 reps *Then rest 2 minutes
HIGH REP SINGLE-LEG HAMSTRINGS
With bands or ankle weights 100 reps per leg
3 SETS – NO REST
Low Back Extensions: 10-15 reps – 90 degrees Low Back Extensions: 10-15 reps – 45 degrees *Then rest 2 minutes
ABS: 3 SETS
Straight Leg Lifts: 15 reps Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 05
Thursday
1970'S THURSDAY
1970'S THURSDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
1 count pause 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 2 Reds Week 2: 3 Reds Week 3: 4 Reds Week 4: 4 Reds re-test against week 3 lifts you made
OLD SCHOOL PUMP
5 SET SUPERSET
Incline Barbell or Incline Dumbbell Bench: 8-15 reps Wide Grip Pull-ups: 5 to 20 reps
5 SET SUPERSET
Flat Bench (Wide Grip) for Pump: 10-12 reps T-Bar Rows: 8 reps
3-5 SET SUPERSET
Push-ups: 20 reps Seated Rows: 12-15 reps
3-5 SET SUPERSET
Dips: 10-20 reps Chin-ups: 5-20 reps
3-5 SET SUPERSET
Dumbbell Pullovers: 12-15 reps Cable Crossovers: 15 reps
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
1 count pause 3, 3, 3, 1, 1, 1 reps
OLD SCHOOL PUMP
4-5 SET SUPERSET
Incline Barbell or Incline Dumbbell Bench: 8-12 reps Wide Grip Pull-ups: 5 to 15 reps
4-5 SET SUPERSET
Flat Bench (Wide Grip) for Pump: 8-10 reps T-Bar Rows: 6-8 reps
3-4 SET SUPERSET
Push-ups: 15 reps Seated Rows: 10-12 reps
3-4 SET SUPERSET
Dips: 10-15 reps Chin-ups: 5-15 reps
3-4 SET SUPERSET
Dumbbell Pullovers: 10-12 reps Cable Crossovers: 10 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15-20 reps Hanging Knee-ups: 15-20 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
OLD SCHOOL PUMP
3 SET SUPERSET
Incline Barbell or Incline Dumbbell Bench: 8-10 reps Wide Grip Pull-ups: 5 to 7 reps
3 SET SUPERSET
Flat Bench (Wide Grip) for Pump: 8-10 reps T-Bar Rows: 6 reps
3 SET SUPERSET
Push-ups: 10 reps Seated Rows: 10-12 reps
3 SET SUPERSET
Dips: 10 reps Chin-ups: 5-10 reps
3 SET SUPERSET
Dumbbell Pullovers: 10 reps Cable Crossovers: 10 reps
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400 meters
Day 06
Friday
NO MIRROR IS SAFE #FLEXFRIDAY
NO MIRROR IS SAFE #FLEXFRIDAY
LEVEL 3
WARMUP: GPP
Backwards Sled Walks: 3-5 minutes Farmer’s Carry: 3-5 minutes
FRONT SQUAT
No pause No bands 3, 3, 3, 1, 1, 1 reps
MINI GAUNTLET ONE: 5 SETS
Cable Curls: 30 reps Band Pushdowns: 30 reps Rep Progression Regular & Hammer Curls: 6 reps Bench Dips: 30 reps
MINI GAUNTLET TWO: 5 SETS
Incline Curls: 8 reps, twist, then 4 reps
Elbows-out Press: 20 reps
Rep Progression DB Preacher Single Arm or double arm – Regular & Hammer: 6 reps (Also can be done on incline bench)
Bodyweight Skullcrushers: 5-15 reps
3-WAY KILLERS: 5 SETS
Lateral Raises: 12 reps Front Raises: 12 reps Military Press: 12 reps
(Use same weight)
BRICK CITY ABZ: 3 SET SUPERSET
Hanging Straight Leg Lifts: 20 reps Hanging Knee-ups: 20 reps
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP: GPP
Backwards Sled Walks: 3-4 minutes Farmer’s Carry: 3-4 minutes
FRONT SQUAT
No pause 3, 3, 3, 1, 1, 1 reps
MINI GAUNTLET ONE: 4-5 SETS
Cable Curls: 25 reps Band Pushdowns: 25 reps Rep Progression Regular & Hammer Curls: 4-6 reps Bench Dips: 25 reps
MINI GAUNTLET TWO: 4-5 SETS
Incline Curls: 7 reps, twist, then 4 reps
Elbows-out Press: 15 reps
Rep Progression DB Preacher Single Arm or double arm – Regular & Hammer: 5 reps (Also can be done on incline bench)
Bodyweight Skullcrushers: 5-15 reps
3-WAY KILLERS: 4-5 SETS
Lateral Raises: 10 reps Front Raises: 10 reps Military Press: 10 reps
(Use same weight)
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 15 reps Hanging Knee-ups: 15 reps
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP: GPP
Backwards Sled Walks: 3 minutes Farmer’s Carry: 3 minutes
MINI GAUNTLET ONE: 3-4 SETS
Cable Curls: 20 reps Band Pushdowns: 20 reps Rep Progression Regular & Hammer Curls: 4-5 reps Bench Dips: 20 reps
MINI GAUNTLET TWO: 3-4 SETS
Incline Curls: 6 reps, twist, then 4 reps
Elbows-out Press: 10 reps
Rep Progression DB Preacher Single Arm or double arm – Regular & Hammer: 4-5 reps (Also can be done on incline bench)
Bodyweight Skullcrushers: 5-10 reps
3-WAY KILLERS: 3-4 SETS
Lateral Raises: 8 reps Front Raises: 8 reps Military Press: 8 reps
(Use same weight)
BRICK CITY ABZ: 2-3 SET SUPERSET
Hanging Straight Leg Lifts: 10 reps Hanging Knee-ups: 10 reps
WALKING LUNGES
400 meters
Day 07
Saturday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters
Day 08
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters